Klepto: Sounds like a Marvel hero, but it's actually a Hero WOD
Klepto is a Hero Workout created to honor fallen heroes who gave their lives in service. It is an intense Hero WOD that pushes you to your limits while serving as a tribute to a special individual. In this blog post, you will learn everything you need to know about Klepto, from the story behind its name to strategies and scaling options.
What is the story behind Klepto?
The Klepto workout was created in honor of Captain David "Klepto" L. Brodeur. Captain Brodeur served in the US Air Force and was known for his tireless dedication, camaraderie, and outstanding leadership. He lost his life in Afghanistan on December 27, 2011. His legacy lives on in this Hero workout, which reflects his strength and spirit. It was named after his call sign.
What does the Hero WOD Klepto look like?
The workout consists of 4 rounds for time:
- 27 Box Jumps (24 in/20 in)
- 20 Burpees
- 11 Squat Cleans (65 kg / 45 kg)
What are the strategies for Klepto?
To complete Klepto successfully, good preparation and a well-thought-out strategy are crucial.
Pace Management: Start with a steady pace that you can maintain throughout all four rounds. Especially with the burpees and box jumps, avoid starting too fast.
Box Jumps: Use the step-down technique to prevent injury and save energy. If you have mastered the rebound technique, you can save time, but be sure to land cleanly.
Burpees: Find a consistent rhythm. Avoid burning yourself out in the first few rounds, as burpees become very strenuous later in the workout.
Squat Cleans: Break the repetitions into smaller sets, e.g., 4-4-3. This will help you maintain good form and manage the load. Pay attention to correct technique.
Mental Focus: Hero WODs are also mentally challenging. Remember why you are doing the workout and keep pushing.
What scaling options are there?
If Klepto is too difficult for you as prescribed, there are several scaling options.
Box Jumps:
- Reduce the height
- Replace box jumps with step-ups.
Burpees:
- Reduce the number of repetitions per round.
- Perform burpees without a push-up if you struggle with the chest-to-floor movement.
Squat Cleans:
- Reduce the weight
- Replace squat cleans with power cleans if deep squats are difficult.
Volume:
- Reduce the number of rounds to 3 instead of 4.
- Adjust the repetitions per exercise.
What is a good time for Klepto?
A good result depends on your fitness level and experience.
- Beginner: 20-30 minutes (scaled)
- Intermediate: 16-22 minutes
- Elite athletes: Under 15 minutes
Conclusion
Klepto is a strenuous workout that demands strength, endurance, and mental fortitude. It reminds us that sometimes we need to step out of our comfort zone to challenge ourselves.
